How Many Calories in a Crumpet

A standard supermarket crumpet contains around 90 to 100 calories, depending on the brand and thickness. This refers to a plain, white flour-based crumpet with no toppings, usually weighing about 50 to 60 grams. Despite their light, spongy texture, crumpets are mostly refined carbohydrate, and the calorie count can rise significantly with butter, spreads, or cheese.

Crumpets may seem light, but they're calorie-dense for their size due to the compact starch structure and low fibre content. A two-crumpet serving, without toppings clocks in at 180 to 200 calories, which is before adding anything on top

Calories by Brand and Type

While most crumpets sit in the 90–100 calorie range, variations do exist. Some brands offer 'giant' crumpets, which can contain up to 180 calories each. Others market gluten-free or wholemeal crumpets, which may be slightly higher in fibre but typically hover in the same calorie range.

Crumpets with added cheese, seeds, or sourdough starters can also raise the calorie count. However, the biggest difference usually comes not from the crumpet itself, but from what’s spread on it.

Nutritional Breakdown

A single plain crumpet provides about 18–20 grams of carbohydrates, 1–2 grams of protein, and less than 1 gram of fat. It’s low in fibre and low in micronutrients unless fortified. Most crumpets are made with refined white flour, water, yeast, salt, and baking soda. This gives them their signature bubbly texture and chewy base, but also means they are low in natural nutrients and fairly high on the glycaemic index.

How Toppings Affect the Calorie Count

On their own, crumpets are modest in calories, but they're almost never eaten plain. A typical spread of butter adds about 35–50 calories per crumpet, while jam, honey, peanut butter, or cheese can easily add 60–150 calories more depending on how much is used.

Two buttered crumpets can quickly rise to 250–300 calories, and if you add jam, which could climb to 350 calories or more, similar to a full meal.

Glycaemic Index and Satiety

Crumpets have a high glycaemic index, typically in the range of 75 to 90, meaning they’re digested quickly and can spike blood sugar. Because they are low in protein and fibre, they also don’t keep you full for long unless eaten with a source of fat or protein. For people managing energy levels, cravings, or blood sugar, plain crumpets are best paired with balanced toppings to improve satiety.

Crumpets and Your Diet

Crumpets can be part of a calorie-conscious diet if portioned carefully and topped wisely. They’re popular as a quick breakfast or snack, but due to their low nutritional density, they’re best treated as an occasional option rather than a daily staple.

Swapping standard toppings like full-fat butter or jam for low-fat spread, cottage cheese, or sliced avocado can reduce the calorie load and increase the nutritional value. Using just one crumpet with a protein-rich topping is a simple way to keep calories down while still enjoying the taste and texture.

Crumpets as a “Light” Food Can Be Misleading

Because crumpets look airy and feel light in the hand, people often underestimate their calorie content. Their porous texture gives the illusion of a low-calorie snack, but they’re still a starchy baked good made from refined flour, which is energy dense. This means you might eat two or three thinking they’re light and end up with a calorie load equivalent to a full sandwich or pasta dish, especially with rich toppings.

The Role of Crumpets in Energy Crashes

Due to their high glycaemic index and low fibre, crumpets can contribute to an energy spike followed by a crash, particularly if eaten alone. If you have one in the morning with jam, for example, it might give a short-lived burst of energy but likely won’t keep you full or focused for long. This can trigger mid-morning hunger or sugar cravings, making it harder to stay on track with a calorie-controlled plan.

Crumpets and Dietary Restrictions

For those who are managing gluten sensitivity or intolerances, it’s worth noting that most standard crumpets contain wheat flour and are not suitable for coeliacs. Gluten-free crumpets are available, and while they may differ slightly in texture, their calorie content is often similar or even slightly higher due to added stabilisers or fat to replicate the springy texture.

For vegans, many store-bought crumpets are fine, but it’s always worth checking the label for buttermilk or whey powder, which are sometimes used to enhance flavour and softness.

Homemade Crumpets vs Supermarket Versions

If you make crumpets from scratch at home, you can control both ingredients and size, which directly affects calorie count. Using wholemeal flour or adding a small amount of oats or chia seeds can boost the fibre content without drastically increasing calories. Making them smaller also lets you portion more precisely, something that’s harder to do with standard commercial packs where every crumpet is the same size regardless of your needs.

Summary

A standard crumpet contains about 90 to 100 calories, but the total can rise dramatically depending on size, brand, and toppings. On their own, crumpets are mostly refined carbohydrates with minimal protein or fat, making them quick-digesting and low in satiety. To keep them diet-friendly, it’s essential to watch what you spread on them, balance them with protein or fibre, and stick to sensible portions. Used mindfully, crumpets can be enjoyed without derailing your goals.